How do I find my resting heart rate?

To find your resting heart rate (RHR), take your pulse for 60 seconds first thing in the morning before you get out of bed. For best accuracy, do this for 3-4 consecutive days and take the average. A fitness tracker can also provide a good estimate.

Is this calculation 100% accurate?

No. These formulas provide a good estimate for the general population but are not a substitute for a clinical stress test. Individual maximum heart rates can vary significantly. Use these zones as a guideline and always listen to your body.

Target Heart Rate Calculator

Fitness & Health Disclaimer: This calculator provides an estimate for informational purposes. These formulas are not a substitute for medical advice. Consult a healthcare provider before starting any new exercise program.

Your Estimated Maximum Heart Rate (MHR) is:

Your Target Heart Rate Zones

Use these zones to guide the intensity of your workouts:

Zone (Intensity)	Target Heart Rate (BPM)	Benefits

How is Target Heart Rate Calculated?

Your target heart rate is a range, based on a percentage of your maximum heart rate (MHR), that helps you monitor the intensity of your exercise. This calculator uses two common methods:

Standard Method (220 - Age): This is the simplest and most well-known method. It calculates your MHR by subtracting your age from 220. Your target zones are then simple percentages of this MHR.
Karvonen Formula: This method is more personalized and often more accurate because it incorporates your Resting Heart Rate (RHR). It calculates your Heart Rate Reserve (HRR = MHR - RHR) and then finds the zones within that range. It's better for individuals who are either more or less fit than the average person.

The Surprising History of the "220-Age" Formula

The famous "220 - Age" formula for maximum heart rate is one of the most widely cited rules in fitness, yet its origins are surprisingly murky. It was not derived from a single, comprehensive study. Instead, it emerged in the early 1970s from observations based on data from about 10 different studies.

Researchers were looking for a simple, general-purpose formula, and "220 - Age" was a convenient approximation that fit the available data. Despite its lack of a formal scientific basis, its simplicity made it incredibly popular. While it serves as a useful starting point, exercise physiologists today often recommend more personalized methods like the Karvonen formula or a clinical stress test for greater accuracy, as individual maximum heart rates can vary significantly from the formula's prediction.

Explore More Health & Fitness Tools

Calories Burned Calculator: See how many calories you burn in your target zones.
Running Pace Calculator: Correlate your running pace with your heart rate.
One-Rep Max Calculator: A key tool for strength training.
Daily Calorie Calculator: Fuel your cardio workouts effectively.
Macronutrient Calculator: Balance your diet to support your fitness goals.
Water Intake Calculator: Hydration is crucial for cardiovascular performance.
BMI Calculator: A basic check of your weight status.
TDEE Calculator: Understand your total energy needs.
Body Fat Calculator: Your body composition affects your fitness.
Heart Disease Risk Calculator: Monitor your overall cardiovascular health.

Frequently Asked Questions (FAQ)

How do I measure my Resting Heart Rate (RHR)?

The best time to measure your RHR is in the morning, right after you wake up and before you get out of bed. Place two fingers (not your thumb) on your wrist or neck to find your pulse. Count the number of beats in a 60-second period. For the most accurate result, do this for 3-5 consecutive mornings and take the average. Many modern fitness trackers can also provide an accurate RHR measurement.

What do the different heart rate zones mean?

Each zone corresponds to a different level of exercise intensity and provides different benefits. Zone 1-2 (50-70%) is for light activity, warm-ups, and is often called the "fat-burning zone." Zone 3 (70-80%) improves aerobic fitness and cardiovascular health. Zone 4 (80-90%) increases your anaerobic threshold, improving performance. Zone 5 (90-100%) is for short, maximum-effort intervals to boost speed and power.

Which formula should I use?

The Standard (220 - Age) formula is a good, quick estimate for anyone. The Karvonen formula is generally more accurate if you know your resting heart rate, as it accounts for your current fitness level. If you are particularly fit or just beginning your fitness journey, the Karvonen formula will likely give you more personalized and effective training zones.